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  6. Oregano vs. Mustard Greens Raw

Oregano vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between Oregano and Mustard Greens Raw?

  • Oregano is higher in Iron, Vitamin K, Fiber, Calcium, Vitamin E , Vitamin B6, Magnesium, Folate, and Copper, yet Mustard Greens Raw are higher in Vitamin C.
  • Oregano's daily need coverage for Iron is 440% more.
  • Oregano has 20 times more Folate than Mustard Greens Raw. While Oregano has 237µg of Folate, Mustard Greens Raw have only 12µg.

We used Spices, oregano, dried and Mustard greens, raw types in this article.

Infographic

Oregano vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oregano
Oregano
9
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +1288.7%
Contains more Iron +2143.9%
Contains more Magnesium +743.8%
Contains more Phosphorus +155.2%
Contains more Potassium +228.1%
Contains more Zinc +976%
Contains more Copper +283.6%
Contains more Selenium +400%
Contains less Sodium -20%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +1288.7%
Contains more Iron +2143.9%
Contains more Magnesium +743.8%
Contains more Phosphorus +155.2%
Contains more Potassium +228.1%
Contains more Zinc +976%
Contains more Copper +283.6%
Contains more Selenium +400%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oregano
Oregano
8
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin E +808.5%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +380%
Contains more Vitamin B3 +480%
Contains more Vitamin B5 +338.6%
Contains more Vitamin B6 +480%
Contains more Folate +1875%
Contains more Vitamin K +141.4%
Contains more Vitamin A +77.8%
Contains more Vitamin C +2943.5%
Oregano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin E +808.5%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +380%
Contains more Vitamin B3 +480%
Contains more Vitamin B5 +338.6%
Contains more Vitamin B6 +480%
Contains more Folate +1875%
Contains more Vitamin K +141.4%
Contains more Vitamin A +77.8%
Contains more Vitamin C +2943.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oregano
Oregano
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +214.7%
Contains more Fats +919%
Contains more Carbs +1375.8%
Contains more Other +483%
Contains more Water +813.4%
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +214.7%
Contains more Fats +919%
Contains more Carbs +1375.8%
Contains more Other +483%
Contains more Water +813.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oregano
Oregano
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +678.3%
Contains more Polyunsaturated fat +3502.6%
Contains less Saturated Fat -99.4%
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +678.3%
Contains more Polyunsaturated fat +3502.6%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Mustard Greens Raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oregano Mustard Greens Raw Opinion
Net carbs 26.42g 1.47g Oregano
Protein 9g 2.86g Oregano
Fats 4.28g 0.42g Oregano
Carbs 68.92g 4.67g Oregano
Calories 265kcal 27kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 1.32g Mustard Greens Raw
Fiber 42.5g 3.2g Oregano
Calcium 1597mg 115mg Oregano
Iron 36.8mg 1.64mg Oregano
Magnesium 270mg 32mg Oregano
Phosphorus 148mg 58mg Oregano
Potassium 1260mg 384mg Oregano
Sodium 25mg 20mg Mustard Greens Raw
Zinc 2.69mg 0.25mg Oregano
Copper 0.633mg 0.165mg Oregano
Manganese 4.99mg Oregano
Selenium 4.5µg 0.9µg Oregano
Vitamin A 1701IU 3024IU Mustard Greens Raw
Vitamin A RAE 85µg 151µg Mustard Greens Raw
Vitamin E 18.26mg 2.01mg Oregano
Vitamin C 2.3mg 70mg Mustard Greens Raw
Vitamin B1 0.177mg 0.08mg Oregano
Vitamin B2 0.528mg 0.11mg Oregano
Vitamin B3 4.64mg 0.8mg Oregano
Vitamin B5 0.921mg 0.21mg Oregano
Vitamin B6 1.044mg 0.18mg Oregano
Folate 237µg 12µg Oregano
Vitamin K 621.7µg 257.5µg Oregano
Tryptophan 0.203mg Oregano
Threonine 0.322mg Oregano
Isoleucine 0.441mg Oregano
Leucine 0.78mg Oregano
Lysine 0.5mg Oregano
Methionine 0.127mg Oregano
Phenylalanine 0.449mg Oregano
Valine 0.585mg Oregano
Histidine 0.144mg Oregano
Saturated Fat 1.551g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.716g 0.092g Oregano
Polyunsaturated fat 1.369g 0.038g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
230%
Oregano
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
319%
Oregano
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.77g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.541g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.